Monthly Archives: April 2009
May 1, 2009
Squat Cleans 5-5-3-3-3-1-1-1
AMRAP – 10 Min
Run 200m
20 Back Extensions
20 Sit-ups
This caught my attention…
“One symptom of [of diabetes or inability to process sugar] is a constant hunger, specifically for sugar and other easily digestible carbohydrates. Another is frequent urination, and the urine not only smells like sugar but tastes like it.”
Gary Taubes in Good Calories, Bad Calories, page 100
Which unlucky intern had to run that test?
More focus on locking out the overhead press. I’m really happy with how CFR gets to the correct overhead position. Having seeing lots of CrossFitters in other settings I can tell you that not everyone get the bar overhead.
Locking it out overhead and gratutious banner placement.
April 30, 2009
“Samson”
Complete for time
30 Deadlift
30 Hang Squat Cleans
30 Jerks
Use the same barbell and weight for each lift.
Can someone please tell me what is going on here?
CFR
April 29, 2009
21-15-9
Front Squat, 95/65
Knees to Elbows
Sumo Deadlift High Pulls
We had dinner with friends this weekend and they treated us to a wonderful meal of wild salmon, grilled asparagus, carrots and peppers with sautéed mushrooms. Perfectly Paleo and delicious too.
CFR
April 28, 2009
7 x 2 Back Squat
Complete for time
50 Wall Ball Shots
50 GHD Sit-ups
50 Air Squats
2009 CrossFit Games
Northwest Regional Qualifier (Location / Competition)
This summer the best CrossFit athletes from around the world will gather in Aromas, CA to compete for the title of CrossFit Champion. The competition is fierce and the workouts brutal. On Saturday May 16th, 150 athletes from the Northwest will compete for one of the eight spots (4 men, 4 women) in the CrossFit Games.
Jenny Olson will be competing and representing CrossFit Redmond.
Age: 38
Height: 5’6″
Weight: 133
Date of Birth: 2-9-71
Started CrossFit: Feb., 2007
Fran: 67# – 3:53; 7:49 at men’s weight
Helen: 35#KBSs – 8:53
Cindy: 20 rounds
Angie: 20:56
Murph: 42:11
JT: 16:39
Grace: w/ 94# – 4:53
Jackie: not done as rx’d but w/ 33# SDLHPs – 7:20
Nancy: w/ 67# – 14:43
Elizabeth: w/ 94# – 10:46
Mr. Joshua – w/ 175#DL – 22:38
Deadlift: 320
Press: 95
Squat: 241
Snatch: 102
Clean and Jerk: 153
Max Pull Ups: 41
Favorite WOD: Nasty Girls
Favorite Lift: Power Cleans
Least Favorite WOD: Virtual shoveling WODs
Least Favorite Lift: Sumo Deadlift High Pull
CFR
April 27, 2009
AMRAP – 20 Min
10 Deadlift
7 Hang Power Clean
3 Shoulder Press
Use the same barbell for all lifts
Look at the picture below. Elaine and Cara both did The Bear on Saturday and while using the same weight chose a different press to get the bar overhead. Elaine employed the push jerk, starting the bars movement upward with a quick aggressive dip and then dropping quickly under the bar and receiving the bar with straight arms. Elaine then use her leg muscles to get the bar to the top of the lift.
On the right, Cara is doing a push press. She started the lift exactly the same as Elaine did but instead of dropping under the bar she pressed the bar to the finishing height with a quick hip action and then using her arms to press the bar. A little more lean back than we like to see, but she was in the middle of a set of The Bear so we probably expect to see some form degradation.
Both lifts were perfectly acceptable and finished in the exact same position. Elbows locked out, shoulders pushed upwards and the barbell over the back of the head, meaning it is centered on their body. The only difference was the muscles that finished the lift, the legs or the arms. Which group of muscles has an easier time raising a given weight?
Thanks for the nice examples Cara and Elaine.
CFR
April 26, 2009
REST DAY!
We did The Bear on Saturday and you provided me with some great pictures. I have a couple more over the next few days to compare lifts and show some pretty funny stuff folks who don’t CrossFit just wouldn’t understand.
Nice work facing down The Bear!
CFR
April 26, 2009
“The Bear”
5 Rounds, 7 sets of the following sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
No resting on the ground during rounds, not even to re-grip
CFR
